Quick Summary
When to Choose Tempeh
Choose Tempeh for fewer calories (193 vs 253 per 100g).
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more healthy fats (17g vs 11g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tempeh | Mackerel (Atlantic) | Winner |
|---|---|---|---|
| Calories | 193 | 253.4 | 🏆 Tempeh |
| Protein | 19.9g | 23.1g | 🏆 Mackerel (Atlantic) |
| Carbohydrates | 9.4g | 0g | |
| Fiber | 6g | 0g | 🏆 Tempeh |
| Total Fat | 11g | 17.2g |
Key Vitamins & Minerals
Phosphorus
Health Benefits Comparison
Tempeh Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Practical Considerations
💰 Cost
Tempeh: Moderate
Mackerel (Atlantic): Moderate
🕒 Preparation
Tempeh: Easy
Mackerel (Atlantic): Easy
📦 Storage
Tempeh: Refrigerate
Mackerel (Atlantic): Refrigerate
🍽️ Versatility
Tempeh: Very versatile
Mackerel (Atlantic): Very versatile
The Bottom Line
Both Tempeh and Mackerel (Atlantic) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tempeh if: Choose Tempeh for fewer calories (193 vs 253 per 100g).
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more healthy fats (17g vs 11g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tempeh and Mackerel (Atlantic) in Nutrivio
Compare how Tempeh and Mackerel (Atlantic) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
